F3 Knoxville

And then there were 2

THE SCENE: Sweater weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wait with Umbro for everybody else to show. Oh, just us?  Ok then.  SSH x 20 IC, Tie fighter BAC x 2 IC, CPx10 IC, Burpees x5 OYO.
THA-THANG:

  • Mosey to new trail with the nice light posts. No. The other new trail.
  • Route 66 with burpees
  • Start to mosey toward Everest. U-turn
  • Umbro does some stuff on his own while the Q has, well, a Charmin break.
  • Q rejoins the pax and cranks out some punitive merkins
  • Mosey to back parking lot. Run half laps with 20 BBS 20 merkins on each end for a couple times.
  • Mosey to playground. 11s with dips and 4 Ct flutter kicks.

MARY:
Captain Thors and finish with ATMs
COUNT-OFF & NAME-O-RAMA
2. Umbro and Charmin
CIRCLE OF TRUST/BOM:
John 16:33: 33“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”. God didn’t say it would always be easy. But have faith and take heart. He’ll deliver!
MOLESKIN:

thanks for showing up Umbro!

DORA 1,000

 

THE SCENE: Low 30’s.  No wind.  Good winter workout weather.

F3 WELCOME & DISCLAIMER

welcomed group & FNG


WARM-O-RAMA:

  • Side straddle hops x 20 IC
  • Tempo squat x 10 IC
  • Tempo merkin x 10 IC
  • 30 seconds OYO stretching

THA-THANG:

  1. Form 2 lines for a CMU Indian run to the base of baby Everest.
  2. Battle buddy up for CMU Dora work on the hill.  Perform 100 reps of the “bottom” exercise while partner carries CMU to the top of the hill and does 5 reps of the “top” exercise.
  3. Rinse & repeat until all exercises complete.

MARY:

  • Little baby crunch x 50
  • Hello dolly x 20
  • Flutter kick x 15
  • Slutter kick x 15

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Pushing myself physically is often easier than pushing myself spiritually.  I know I can do 1 more Burpee or 1 more merkin even when I’m exhausted.  But when I’m drained spiritually it is hard to find that inner strength.  Fortunately we have a God who intercedes for us and carries our burdens.  We need to look no further than him and cast our burdens on him.

“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”   Isaiah 40:28-31

MOLESKIN:

ANNOUNCEMENTS:

Sometimes Life can be a Bench

THE SCENE: Crisp and clear 25 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Short and Sweet

  • Jump Rope, x25
  • Forward Arm Circles x15, IC, 4ct
  • Backward Arm Circles x15, IC, 4ct

THA-THANG:

Mosey from the AO counter clockwise around the entire park.  Stop at each bench passed and complete the listed workout.  As soon as you arrive, you begin.  A ONE minute timer starts when the last PAX arrives at the bench, and everyone moves until the timer goes off.

  • Jump Knee Tucks
  • Level 1( Down into Plank, 4 Merkins, 8 Mtn Climbers, Up)
  • Dips w/hands on the fountain wall
  • Merkin
  • Ski Abs
  • Skater/Speed Skater
  • Jump Squat
  • Pit stop @ Mt Crumpit- Up, Around the tree, back down. Complete Mtn Climbers at bottom of hill until last PAX finishes the lap.
    • Sprint up, mosey Down
    • Lunge Up, Mosey Down
    • Bear Crawl Up, Mosey Down- Except Drifter, he’s naturally a bear.
    • Crab Walk Up, Mosey Down
  • Level 2 (8 merkins, 16 Mtn Climbers)
  • Iron Mikes
  • Dry Docks
  • Stop at the Barricade- Grab a sandbag and complete 25 squats OYO.
  • Donkey Kicks- Bent leg Pike, jump legs up, kick out backwards, land.
  • Sprint to Grinder

MARY:
N/A- Included in Tha-Thang
COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG – Bumblebee
CIRCLE OF TRUST/BOM:
Philippians 4:10-13

Paul was able to endure through ,and rejoice in, his unimaginable suffering by focusing his attention on his obedience to the Lord.  We must find our “why” in every challenging situation and make that our focus. If your attention is turned toward your WHY, you will be able to endure any level of difficulty or suffering. Focus on your WHY and rejoice in your suffering
MOLESKIN:
Families and friends of the KY school shooting victims.
ANNOUNCEMENTS:
.

Just to Keep Warm

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THE SCENE: Clear, 24 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Lunge –
Left leg (out, back, left, right) x 10

Right Leg (out, back, left, right) x 10

T-Plank Arm Circles x 10 EA/ED IC

SSH x 35

THA-THANG:

Station Laps: Complete first exercise at cone, run lap around all four stations, stop and next station complete exercise, run lap. Two rounds

Station 1: Round 1 – Flutters x 20 4ct; Round 2 – Jump Squat x 20

Station 2: Round 1 – Burpee x 10; Round 2 – LBC x 20

Station 3: Round 1 – Lunge x 10 each leg; Round 2 – CDD x 20

Station 4: Round 1 – Squat x 20; Round 2 – Smurf Jack x 20

Black Jack: In parking lot. 1 merkin on one side run to other side and do 20 BBS. Merkins increase by one each time and BBS decrease by one each time.

MARY:
Capn’ Thor – 1:4 exercise (1 BBS:4 Hammers) ended at 5:20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do not get distracted. Keep your priorities straight each day. F3 does not need to be first, it is great to be out with everyone, but our families and responsibilities to them come first. Keep the Word in your daily life. Pick what works for you and keep it there each day. Stay focused, it is a long year. Take it day by day.
ANNOUNCEMENTS:
Pray for our City, community, and PAX as flu and other viruses cause many to be out sick.

Blood, Sweat and Tears of Pele

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, Little of This and Little of That
THA-THANG:
Mosey to parking lot across the street and next to ball field entrance.  Each man gets a partner.  There will be sets of bricks on one end of the parking lot.  Partner 1 will take bricks and run across parking lot.  He will perform ten mini-man makers at the other end of the parking lot, then run back.  Partner 2 will be doing exercises listed below.  When Partner 1 returns, he hands off bricks so that Partner 2 can run across the parking lot and do the ten mini-man makers.  Then partners switch again and do the next set of exercises.  The exercises are:

  1. Hello Dollies
  2. Big Boy Sit Ups
  3. American Hammers
  4. Baby Crunches
  5. Bicycle Kicks

Return bricks to curb.

Mosey up hill to the perimeter trail.  Everyone will do 20 Box-Cutters in cadence.

Mosey to bottom of Cardiac Hill.  We will go up and down hill two times.  We will do the following exercises each time:

  • At bottom of hill:  20 Hello Dollies (4 count)
  • At first turn:  20 flutter kicks (4 count)
  • At second turn: 20 decline merkins
  • At benches:  20 bench raises

Mosey to playground.

We will do elevens, starting with ten bench jumps and one Big Boy with legs on bench and butt on ground by bench.  After the elevens, we will do the following on the playground:

  • Planks with right arm, left arm, right leg and left leg raises.
  • 10 Pickle Pounders (4 count)

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven fine men, no FNGs.
CIRCLE OF TRUST/BOM:
The brothers of F3 certainly take the phrase, “Iron Sharpens Iron” to heart.  I can think of many ways that this old man has been sharpened by my brothers:

  • Pinto and Hooker bringing me out for my first workout and the encouragement I received from them afterwards, when I was barely breathing.
  • Zygote, whom I didn’t know until that first workout, circling back to run with me, letting me know it is ok to modify and that I was doing just fine.
  • Edit and Dimples, a few months later, bragging on how much I was improving.
  • Crawdad, partnering with this old man on workouts and calling me “a beast.”
  • Abscess, pushing me on, worrying about the time I almost lost an ankle in a hole in the ground, and pointing out holes for me.
  • Only last Saturday, when I was in last place in P-Nut’s Sea Biscuit, having Doubtfire circle back to do some of my exercises for me and run the last lap with me.
  • Getting smiles, hellos, and encouragement from all of you brothers every time I come out for an F3 workout.  This brotherhood is awesome.  I am Sharper because of each of you.